Ankle exercises....Tobra, anyone?

[KFC911]

I have weak ankles as I've rolled them over and had some
pretty bad sprains in my youth playing b-ball, etc. Been fighting issues with my "wheels" for a few years now, but seem to have found a good pair of hunting/hiking boots (along with arch supports) that I've been wearing almost daily for several months now that seem to work great....until I take them off . Now if I wear anything low top, my ankles just feel unstable and weak, and ready to roll. I'm looking to strengthen them, so need some suggestions. Years ago after a knee surgery, the PT had me doing stuff with an inner tube providing resistance...that's the type of exercises I'm looking for....I think? Any suggestions or advice....thanks!!!

[recycled sixtie]

Hi KC. First off I am not a physio trainer or med person. So that is my caveat. I have never had any trouble with my feet at all but I do just one exercise for feet and ankles. Probably it would be best to see a physio person or doc first but this is what I do.

There are 2 variations of it. First off keep in mind you should keep your balance! Stand at right angles to the wall. Put right hand on wall for balance. Simultaneously raise both heels off the ground at the same time from a standing position. You will be supporting your body with the front parts of your feet. Start off doing 5 in a row. Then when more comfortable 10 in a row. For myself I do about 30 cycles.

The second one is a variation of the first. Stand on the bottom step of some stairs. Non slip surface is best(carpet or underlay). Hang onto the banister with your right hand for balance.
The front half of your feet are over the step and the back half are not supported. You raise your body up and down with the front of your feet. This is obviously more difficult than doing it on the floor. Don't do this without holding onto the banister. There are other exercises for balance.

If you are overweight then this could be harder to raise your entire weight on the front of your feet. I would start off with variation one. This exercise makes my feet feel good and strong .

[flatbutt]

KC, with the same caveat as 'sixtie I'd like to suggest that in addition to strength don't overlook range of motion and flexibility in the joint. Before I do anything I sit with an ankle resting on the opposite knee and I roll the foot round and round, back and for the.

[KFC911]

Thanks guys....exactly what I was looking for!

[PorscheGAL]

I will add with the same caveat (hopefully I describe it well)

Theraband around toes, holding the end in hand, point and flex toes in controlled fashion.

Sitting in a chair Theraband around 1 foot with other foot holding the theraband and moving foot side to side

[KFC911]

Originally Posted by PorscheGAL

I will add with the same caveat (hopefully I describe it well)

Theraband......e

Theraband....thank you! Back when dinosaurs still roamed, I thought it was just an innertube .

[JavaBrewer]

I had to google Greensboro hoping you were near a sandy beach. Does not look like that is an option as my first vote is to take walks in soft sand, barefoot. Progress to jogging in deep soft sand. Works wonders on all your moving bits, heart, cardio, muscle, in a very low impact way. The scenery can be good to depending on the location

[vash]

i got a good one. worked for me.

i also have "slender dainty" ankles.

i went to my doc and he said to do this exercise regularly. you can do it while sitting at your desk. push that "ball" of your ankle into the side of the desk..now rotate your hip out and push against the desk with your ankle and foot. like you are trying to scoot your garbage can over..but the garbage can is immobile. he said this builds up the muscle and tendon that runs on the outside of your leg that stabilizes the ankle.

i was super sceptic..but i just sat there trying to push..and hold.

it slowly got stronger and i started jogging on a trail. counter intuitive, but the uneven ground got my ankle stronger.

my ankle was so sore i couldnt pivot my foot to pull it out of clip-less pedals. now i am painfree.

[KFC911]

Originally Posted by vash

i got a good one. worked for me.

....e.

Thanks vash but I've decided to move to San Diego...better scenery . Seriously though, in my 20s (before I trashed my knee a few times on the b-ball court), I lived in Fl and played a lot of beach volleyball...yep, soft sand is the real deal! Appreciate all of the suggestuons...PPOT is my braintrust...who needs google with you guys (and gal) around...thanks!!!

[Tobra]

Strength and proprioception are both important. You know what strength is, the latter is, in this case, where your foot is relative to your leg. Yes, I know it is is on the end of your leg, but what the position relative to your leg is, toes pointed down or up, foot inverted or everted(heel pointed in or out, viewed from behind)

Imagine your big toe is a piece of chalk. Now imagine your are writing the alphabet with your big toe on an imaginary chalkboard. High top shoes help with this. The ligaments around your ankle help with stability, but also help to signal when you are about to turn your ankle. When you tear those ligaments, you lose a lot of your ability to discern the position of your foot. The alphabet thing helps with this.

Theraband is nice for strengthening. I also like having people lay a towel out on the floor, then pull the towel toward you by scrunching your toes, this helps strengthen the intrinsic muscles in the foot.

Flexibility is also important, if your calf muscles are tight, you will be more prone to turning your ankle. In my experience, everyone has tight calf muscles.

[Evans, Marv]

Walking/hiking on uneven terrain is the best way to strengthen ankles if you have the time. It will work well in your hunting/hiking boots. You get a huge amount of flexing to stabilize your feet that exercises your ankle & calf muscles.

[KFC911]

Originally Posted by Evans, Marv

Walking/hiking on uneven terrain is the best way to strengthen ankles if you have the time. It will work well in your hunting/hiking boots. You get a huge amount of flexing to stabilize your feet that exercises your ankle & calf muscles.

I actually do a lot of this virtually every day while working on my land that's out in the "country". Though I've gained a little back, I dropped some of the excess I'd gained when hobbled....lost 40 last summer...back down to my playing weight as a youngin' . Maybe it's just me "feeling" like my ankles are ubstable when not enclosed with the support of boots....I dunno???

Thanks doc (Toby) for your free professional advice too...I'll be following up on all if the great suggestions by everyone....'cept I'm not moving to Pacfic Beach anytime soon

[Tobra]

Look into getting a BAPS board

[KFC911]

Originally Posted by Tobra

Look into getting a BAPS board

Thank you!